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Date:
January 23, 2007
Key Points:
Fasing Into Fitness, developed by Mary
DeMaiolo of The Fitnesst, is a gradual, simple, step-by-step program
that adds 1 little healthier dietary change and increases exercise
activity each week so people can gradually work on achieving their
goals in a do-able format that is not overwhelming. This program
also allows for a free afternoon/evening each week so people can
have a little of the bad stuff, but stick to the higher quality
nutritional food choices the majority of the week. Baby steps are
key to making true changes for life.
Week 4: Get A Good Night's
Sleep, 40 oz. Water/Day, Walk 25 Minutes 3x/Week or 20 Minutes
4x/Week.
Lack of sleep contributes to weight
gain and negatively impacts weight loss and a fit body.
6 to 8 Hours is recommended to avoid the negative impact of lack of
good sleep. The 2 main hormones that control hunger and
appetite are Ghrelin which is secreted by the stomach noting
hunger-send food; and Leptin which tells the brain you are full.
Lack of sleep causes more Ghrelin to be secreted and less Leptin to
be released causing you to eat more. Inadequate sleep
also decreases release of hormones that help us feel good which
leads to us eating the bad foods such as sweets to compensate in
search of a feel good feeling. The irony is those bad foods
make us sluggish, cause weight gain, and make us miserable.
The solution is a good night's rest. Do not eat a heavy meal
within 2.5 to 3 hours prior to bedtime, think pleasant thoughts
before going to sleep, turn out the lights, keep the bedroom quiet,
not too hot, and relax. Reading often helps us relax to sleep
and/or a cup of caffeine free tea or glass of skim milk. The
key is to RELAX and enjoy your good night's rest.
Increase water intake to 40 ounces per
day.Increase
your walk 5 minutes to either 25
Minutes 3xper week or 20 Minutes4xpr week.
We are now avoiding Sugar, Trans Fats,
Fried Foods, and White Flour; walking weekly, and drinking our
water. One evening per week, you may deviate from
your food plan; but ONLY 1 EVENING per week as this is a
lifestyle. You may enjoy the not so good foods once in a
while; but keep to the plan the majority of the week. It is
all about a better you!
Refer to the last 3 week WKBN highlights
on our website to keep focused on all the components we have covered
while Phasing into Fitness. TO A BETTER YOU!
We
welcome your questions and comments.
info@thefitnesst.com
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